Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Coach.dion

In the 30 days ending Sep 30, 2019:

activity

time

miles

running

25:18:10

193.18

(7:52)

310.9

(4:53)

3610

Swimming

34:47

0.99

(34:59)

1.6

(21:44)

Total

25:52:57

194.18

(8:00)

312.5

(4:58)

3610

2:57

0:00

» now

Monday Sep 30, 2019 #

5 PM

running 46:15 [3] 9.1 km (5:05 / km) +300m 4:22 / km
shoes: Yeti-X proto type

Animal encloser loop
stayed on the middle pathinto the forest
then straight out...
and back

Sunday Sep 29, 2019 #

8 AM

running long 1:54:26 [3] 20.0 km (5:43 / km) +900m 4:40 / km
shoes: Yeti-X

Start at Trail & Tar Tokai
up to Mast single track stairs past Elephant's eye 57:30
down on the road with a loop at end to make 20km at 4:16

Saturday Sep 28, 2019 #

8 AM

running tempo 1:29:31 [4] 21.1 km (4:15 / km)
shoes: StreetLite Sandals

from home, 2km easy
then 10 km in 39:11 (wasn't easy running!)
then home to finish 21.1km is sub 90

look in Constantia then down lady's mile
around school before the loop through Bergvliet and home

Friday Sep 27, 2019 #

6 AM

Swimming 34:47 [3] 1.6 km (21:44 / km)

one lap of the canal
really slow today

Thursday Sep 26, 2019 #

running hills 54:30 [3] 11.1 km (4:55 / km) +200m 4:30 / km
shoes: T-Rocket Sandals

looped up through UCT to the tennis courts
hills, 2 sets of 4 hills

Wednesday Sep 25, 2019 #

5 PM

running 53:11 [3] 11.0 km (4:50 / km) +240m 4:22 / km
shoes: T-Rocket Sandals

jACKS LOOP WITH A LOOP IN uct

Tuesday Sep 24, 2019 #

7 AM

running long 2:33:32 [3] 21.2 km (7:15 / km) +1000m 5:52 / km
shoes: Yeti-X

ran from the nek up the road
over dam wall to Kasteels
Valley of the red gods to Platteklip
Maclears
pipe track back

Monday Sep 23, 2019 #

5 PM

running 40:05 [2] 8.0 km (5:01 / km)
shoes: NB 10v2

a little run around the common
Ronderbosch loop

Sunday Sep 22, 2019 #

1 PM

running 1:11:59 [3] 15.0 km (4:48 / km) +200m 4:30 / km
shoes: T-Rocket Sandals

Up Rathfelder
loop Zoe's
up the Rhodes drive
Top Gate, back over foot bridge

Saturday Sep 21, 2019 #

12 PM

running long 1:37:00 [3] 21.1 km (4:36 / km) +150m 4:26 / km
shoes: Yeti-X

up green belt to Zoe's
left to Rathfelder
across to Silverhurst down
Peddlers
single track to Tokai
loop of old forest
back

Thursday Sep 19, 2019 #

5 PM

running 39:13 [2] 8.0 km (4:54 / km)
shoes: Yeti-X proto type

easy loop to the lights, but just down and back to the club for a couple of drills and strides

Wednesday Sep 18, 2019 #

5 PM

running 38:30 [2] 7.6 km (5:04 / km) +150m 4:37 / km
shoes: Yeti-X proto type

little loop in the forest
up to hairpin
turned to leave the forest instead of doing Jacks loop

Tuesday Sep 17, 2019 #

5 PM

running 42:09 [2] 8.5 km (4:58 / km)
shoes: Vivo Ultra 3

easy loop through the subway, right turn
down to the river and back to the club
a couple of drills and strides to end

Monday Sep 16, 2019 #

5 PM

running 30:54 [2] 6.0 km (5:09 / km)
shoes: Vivo Ultra 3

easy run through the subway and back to the club for a couple of drills and strides

Sunday Sep 15, 2019 #

6 AM

running race 2:57:44 [5] 42.2 km (4:13 / km)
shoes: StreetLite Sandals

Cape Town Marathon

Laps Time Cumulative Time
5 20:38 0:20:38
10 20:23 0:41:02
15 20:21 1:01:23
20 20:26 1:21:49
21.1 1:26:40
25 20:36 1:42:25
30 20:50 2:03:15
35 20:56 2:24:11
38 12:49 2:37:00
39 4:29.4 2:41:29
40 5:17.7 2:46:47
41 4:58.2 2:51:45
42 5:00.8 2:56:46
42.2 0:58.4 2:57:44

Thursday Sep 12, 2019 #

5 PM

running intervals 25:40 [3] 5.6 km (4:35 / km)
shoes: StreetLite Sandals

easy short warmup through UCT

2 x 1km at MP
4:06 4:04

Wednesday Sep 11, 2019 #

5 PM

running 37:11 [2] 7.7 km (4:50 / km)
shoes: Yeti-X proto type

easy through the subway right and down to the river, back to club

Tuesday Sep 10, 2019 #

5 PM

running 21:46 [3] 5.1 km (4:16 / km)
shoes: Vivo Ultra 3

3.5km warm up around UCT
8 x 200m long rest
41.9 38.1 38.3 38.6
38.0 38.4 37.8 37.5

Monday Sep 9, 2019 #

5 PM

running 29:18 [2] 6.0 km (4:53 / km)
shoes: T-Rocket Sandals

little loop around the common

Sunday Sep 8, 2019 #

7 AM

running 48:14 [3] 10.5 km (4:36 / km) +170m 4:15 / km
shoes: StreetLite Sandals

up southern cross (hot and windy)
Rhodes Montry Zoes and road back

Saturday Sep 7, 2019 #

10 AM

running 47:52 [3] 10.5 km (4:34 / km)
shoes: T-Rocket Sandals

up green belts to Zoe's
left and around rathfelder
down through Silverhurst
and home
couple of km at MP

Thursday Sep 5, 2019 #

5 PM

running intervals 25:25 [4] 5.7 km (4:28 / km)
shoes: Primus

short warmup 3.5km 17:00

5 x fast slow 200m / 240m
41 / 60

Wednesday Sep 4, 2019 #

5 PM

running 58:27 [3] 10.2 km (5:44 / km) +300m 5:00 / km
shoes: Yeti-X proto type

woodcutters!

Tuesday Sep 3, 2019 #

5 PM

running intervals 41:54 [5] 10.1 km (4:09 / km)
shoes: Primus

3.5km warm up around UCT

7 x 800m 2:30 rest

2:57 2:54 2:52 2:55
2:52 2:54 2:52

1km warm down 4:05

Monday Sep 2, 2019 #

5 PM

running 40:30 [2] 8.5 km (4:46 / km)
shoes: Primus

easy loop down to R/bosch
around the common and back past the school

Sunday Sep 1, 2019 #

12 PM

running long 1:32:54 [3] 21.1 km (4:24 / km)
shoes: StreetLite Sandals

Short Constantia loop, turn at Pedlars for a Nova Constantia loop
out on Spaanschemat, Penny Lane
up to Lady's Mile Circle

Then my hip started hurting, so straight home

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